Meal Plan Template #3 3 Meals A Day When Working Out In The Evening/night
Meal One:
Super shake .
1-2 palms of protein
0.5-2 cupped handfuls of carbohydrates
1-2 fistfuls of vegetables if you have eggs
1-2 thumbs of fat
Meal Two:
1-2 palms of protein
0.5-2 cupped handfuls of carbohydrates
1-2 fistfuls of vegetables
1-2 thumbs of fat
Pre-Workout
2 scoops of branched-chain amino acids with 16-24 ounces of water, or 20-40 grams of whey protein. For added muscle gains, include carbohydrate protocol in Workout Nutrition section of the book.
Meal Three/Post Workout
Super shake . If you want to see more on how to make super shakes, you can check out my blog here.
You could also follow the protocols in the Workout Nutrition section in the book.
Smoked Salmon And Garlic Spinach Breakfast Sandwich
Breakfast sandwiches dont have to include carb-heavy bagels and greasy, processed meats. This fancy-feeling version includes plenty of quality fats from smoked salmon, eggs and coconut oil.
Meet your macros tip: Pair your sandwich with Keto Cranberry Orange Muffins for a perfect combination of savory and sweet.
More Recipes From Bulletproof
Intermittent Fasting Meal Plan Example: What Are The Cons Of Intermittent Fasting
As a beginner you may experience some short-term side effects such as hunger, headaches, dizziness, and irritability as your body adjusts to your new eating plan. However, these effects often go away in no time.
It should be noted, however, that IF is not recommended for everyone. People who should not try this eating plan include :
- Anyone suffering from diabetes
Read Also: Why Is Fasting Important To God
Diet Plan: What Can You Eat And What Are The Benefits
You may have heard wonders about the 5:2 diet, but have you heard of the 16:8 diet yet?
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The 16:8 diet plan is one of the most popular ways to get into intermittent fasting, with big names like Jennifer Aniston and Hugh Jackman swearing by it.
Similar to the 5:2 diet plan – but not as restrictive – the 16:8 has been praised as a diet that works fast . Weve spoken to the experts to find out how it works and how you can use the diet in a healthy way, without risking extreme weight loss .
Clinical nutritionist Suzie Sawyer says this style of eating is very different to most of the other diets out there, and that’s why it works. “Intermittent fasting works by increasing the period when your body has burned through the calories eaten during your last meal and begins burning fat,” she explains. “If you are someone who eats three meals a day, plus snacks, and you don’t exercise much, then every time you eat, you are running on those calories and not burning your fat stores.”
The Master Cleanse: Lemon Juice & Cayenne Pepper Fast
This popular fasting practice has been around since the 1940s, created by the controversial figure, Stanley Burroughs. Stanley wrote The Master Cleanse in the 1940s but the 1970s revision inspired a popular cleanse movement, which continues to this day. Fans of this cleanse include Beyoncé, Jared Leto, Denzel Washington, and Angelina Jolie.
The Master Cleanse consists of drinking only water mixed with a half-teaspoon of lemon juice and a hint of cayenne pepper five to eight times per day, for five to ten days.
While this fast is not recommended for everyone and its not a cure-all or intermittent fast you might consider this idea when creating your own hybrid intermittent fast/diet.
One hybrid idea might be to drink this formula from 3 pm to 8 am and eat two calorie-restricted meals during the hours of 8 am to 3 pm.
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Ready To Start Your Keto Diet
If youre still unsure about how to eat, what to eat or what to avoid, dont worry youre not alone! There is a little-known diet system called The 28-Day Keto Challenge which will teach you everything you need to know and guide you through your first month. Getting that in check will increase your metabolism and allow you to shed weight and shed it fast.
Women who have followed The 28-Day Keto Challenge reported losing up to 21 pounds and 2-4 inches from their waist in just a matter of 4 weeksthe methods in The 28-Day Keto Challengeare all backed by science.
Check out this video on The 28-Day Keto Challenge now to learn more about how to follow the dietand lose weight and improve your life in 28 days.
Follow the recipes for each day and feel free to mix and match your favorites if you don’t like a certain meal.
Add a couple of snacks to each day, depending on how hungry you feel and how many calories you should be consuming.
If you’re unsure about how much food you should be consuming, read our keto calories guide and calculate how many calories you should be consuming each day based on your weight loss goals.
Each recipe has the number of servings as well as the number of calories so you’ll be able to calculate how much you should be eating each day.
Pick your preferred style of fasting and allocate the meals into it so that it works for you.
For example, if you were using 16/8 fasting
Read Also: How To Lose Weight Quickly With Intermittent Fasting
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How Do I Manage My Hunger On If
Hunger is inevitable, but mild hunger is something you can definitely manage. Try sipping on calorie-free beverages like green tea or coffee, chewing on sugar-free gum, or good old-fashioned distraction.
After a while, your body should adjust to your eating window and youll feel less hungry during your fasting window.
HOWEVER, if you start to feel other symptoms beyond a gnawing at your stomach , dont be an IF hero eat!!
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Mediterranean Chicken Breasts With Avocado Tapenade
My husband and I made this for dinner last night and our only complaint was that we ate too much of it, because it was so good! The only change I made was using garlic powder instead of roasted garlic in the tapenade as we were short on time.
-McGelby
Delicious! We topped it with shredded cheese, sour cream, cilantro, green onions and crushed tortilla chips. Ive also added ground meat to make it more of a meal!
-mikeandanniej
Recommended Reading: What Foods To Eat With Intermittent Fasting
Making Weight Loss Easier
Intermittent fasting can change the function of hormones, cells and genes, Sawyer says. “Changes in hormone levels makes stored body fat more accessible and initiates important cellular repair processes. When you fast, insulin levels drop, and human growth hormone increases. Your cells also initiate important cellular repair processes and change which genes they express.”
Weight Loss That Works: 7
Intermittent fasting is one of the hottest weight loss trends right now. Fasting may seem scary, but once you hear the health and weight loss benefits of it, you might be singing a different tune. Fasting isnt a new phenomenon. Our ancestors used to fast due to their limited access to food and there are numerous religious ceremonies that involve dietary fasts being done every year. But the intermittent fasting meal plan takes this one step further, creating a lifestyle around fasting that has plenty of fat-burning benefits!
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How To Schedule Meals When You Are Intermittent Fasting
While the idea of fasting can be overwhelming, especially if you haven’t done it before, intermittent fasting can actually be a lot easier than many other types of eating plans.
Once you start your intermittent fasting journey, you’ll most likely find that you feel fuller longer and can keep the meals you do eat very simple.
There are a few different ways you can fast, so I broke up each of the different plans below into beginner, intermediate, and advanced along with a typical meal plan for each day.
The combination of nutrients will give you the energy you need to enhance the benefits of your fasting journey.
Just make sure to take into account any individual food intolerances, and use this as a guide for your particular health case, and adjust from there.
Remember, intermittent fasting does not necessarily mean calorie-controlled, so be sure to eat according to your personal caloric needs.
Intermediate Fasting Meal Plan
With this plan, you will be eating only between the hours of 12 p.m. and 6 p.m. for a full 18 hours of fasting within a 24-hour period.
I personally practice this plan during the workweek. I’m not a breakfast person, so I just enjoy a few cups of herbal tea to start my day.
Even though you are skipping breakfast, it’s still important to stay hydrated.
Make sure to drink enough water. You can also have herbal tea,
The catechins in tea have been shown to enhance the benefits of fasting by helping to further , so you can make it until lunch and not feel deprived.
Since you’ve increased your fasting period an extra four hours, you need to make sure your first meal has enough healthy fats. The burger in the 8-to-6-window plan will work well, and you can add more fats in with your dressing or top with avocado!
Nuts and seeds make great snacks that are high-fat and can be eaten around 2:30 p.m.
Soaking these beforehand can help neutralize naturally occurring enzymes like phytates that can contribute to digestive problems. Eat dinner around 5:30 p.m., and just like in the 8-to-6-window plan, a dinner with some sort of wild-caught fish or another clean protein source with vegetables is a great option.
- First meal, 12 p.m.: Grass-fed burger with avocado
- Snack, 2:30 p.m.: Nuts and seeds
- Second meal, 5:30 p.m.: Salmon and veggies
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Fast For 12 Hours A Day
The rules for this diet are simple. A person needs to decide on and adhere to a 12-hour fasting window every day.
According to some researchers, fasting for 1016 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream. This should encourage weight loss.
This type of intermittent fasting plan may be a good option for beginners. This is because the fasting window is relatively small, much of the fasting occurs during sleep, and the person can consume the same number of calories each day.
The easiest way to do the 12-hour fast is to include the period of sleep in the fasting window.
For example, a person could choose to fast between 7 p.m. and 7 a.m. They would need to finish their dinner before 7 p.m. and wait until 7 a.m. to eat breakfast but would be asleep for much of the time in between.
When Should You Eat When Intermittent Fasting
The question on how to schedule meals when you are intermittent fasting is one that bothers many IF beginners. The truth is, there is no one set way to schedule your meals. What we would advise you to do is look at the hours in your feeding window and divide them according to how many meals you plan on eating on the day. I.e., a person with an 8 hour feeding window who plans to eat 3 large meals can eat every 2 and a half hours. The same person can eat every two hours if they choose to have 4 smaller meals instead.
Timing is all dependent on your feeding window and how much meals you need to eat during this time to keep you satisfied. Remember to eat within your nutritional goals.
Wanna give this intermittent fasting meal plan a try? BetterMe app will help you find the type of IF that works best for you. your guide to achieving lasting results!
Recommended Reading: Is The Intermittent Fasting Diet Good For You
What You’ll Get In The Book:
- 40+ recipes for brunch and dinner
- Advice for how to not feel hangry
- Tips for how to do IF if you’re also following an intense workout routine
- A macronutrient breakdown to make sure each meal you make gives you energy and satiety
Ready to dive into an IF diet? Ahead, a seven-day meal plan preview from the new MH guide that you can follow to make sure your meals power you up and make the fasting period fly by. Mix and match these brunch and dinner recipes , and you’ll be an IF pro in a week.
Intermittent Fasting Meal Ideas
This week we have a few basketball games for Mila which calls for easier meals. The first easy meal was hot dogs and mac and cheese. Am I bragging or particularly looking forward to this dinner? Not really, but it gets the job done! Also, another easy dinner is pancakes, strawberry sauce and hash brown sticks. My kids love those sticks!
Also, these ramen noodles have been in ALDI for a few weeks and I finally put them on the meal plan. I am making a vegan coconut curry ramen, inspired by a recipe linked below. I am so excited for this meal, I love a good spicy and creamy sauce!
The meal I am most looking forward to is Pork Burnt ends shown below , mashed potatoes, corn kernels and air fried brussel sprouts. Cannot wait!!
Its amazing how easy intermittent fasting and one meal a day are when you look forward to the meal you eat! Definitely helps to enjoy the meal if you plan it. Bonus tip if my family wants a meal I dont, I will make it after a meal I love and I will eat leftovers of a delicious meal I want instead!
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Extended Aka Prolonged Fasting
How: Fast for more than 24 hours once a month
As mentioned before, extended or prolonged fasting usually means anything between 24 and 96 hours of fasting.
It is not recommended to do it more often than once a month and anything above 48-72h of fasting should be done under a doctors supervision.
Yes, there are lots of people who dont follow this recommendation and nothing happens, but it is risky and we do not recommend it if you are not experienced faster and especially if you have any of the medical conditions described above.
For more in-depth guide on prolonged fasting, read Prolonged Fasting 101: How To Do It & What Are The Benefits?.
Example Meal Plans For Every Fast
In this section, youll find one-day meal plans for the most popular intermittent fasting regimens.
These recipes are nutrient-dense, low-carb, high-protein meals that compliment the benefits of your intermittent fast by continuing to maintain healthy blood glucose, insulin, and ketone levels while providing all the macro and micronutrients you need to maintain a healthy metabolism.
When planning how to break your fast, whether its at breakfast or lunch, steer clear of high-carb foods like fruits or grains that may spike blood sugar and lead to a crash later in the day. If you follow a Keto or low-carb lifestyle, youll already be familiar with eating this way.
Keep in mind that your portions will vary based on your individual needs. The goal isnt to consciously limit calories, though it will probably happen naturally.
Also, dont feel pressure to make every recipe. Theres no shame in eating leftovers, and batch cooking ahead of time often goes hand in hand with meal planning.
Recommended Reading: What Is 16 8 Intermitten Fasting
When Should I Exercise
When Varady and her colleagues conducted a study that combined alternate day fasting and exercise, they allowed the participants to pick whether they wanted to exercise on a feasting or fasting day, and found there was no strong preference one way or the other. But the researchers were surprised the dieters actually reported feeling more energetic on fasting days.
That being said, exercise before you eat because people get hungry about half an hour after they finish working out and may find it too hard to stick to their plan if they cant eat anything at all afterwards, Varady noted.
If youre on the 16:8 plan, exercise before or during your eating window. If youre doing alternate day fasting and are exercising on your 500-calorie day, save food for after your exercise session.
